9/11 through 9/20

“Whatever the pace, run softly, run tall.”    Joe Henderson,  Running 101

During the ten days following my 800 meter run at the New Jersey senior games I have completed eight workouts.  I surprised myself that day by running 5 seconds faster than I had run in Pittsburgh.

I started the cycle with 15 x 200 meters at 8 minute pace, and I completed the cycle with 8 x 400 meters at 8:30-9 minute pace, both workouts on the cinder track.  In between I ran some solid miles on the cinder track, at Turkey Swamp Park and one workout at Holmdel Park.  I include speed segments of about 30 seconds throughout my distance runs almost every time out. I plan to shoot for one more workout of progressive miles in the next few days before I back off a little bit to run my 1st 5K on September 30. My last workout of progressive miles was on September 3, about five days before by successful 800 meters in the New Jersey games.

I am competing on an age group team with the Shore AC in the USATF  5K Masters  National Championships in Boca Raton on October 7.  It will be my 1st race with a team in about 60 years.  So, I am both excited and nervous. The September 30th 5K will be a tune up  for that race.

Stats are holding steady at positive levels and there are no leg or foot issues.😊